We all know that staying physically active is one of the most important factors for heart health. The American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, along with two days of muscle-strengthening activities like resistance or weight workouts. However, some research has shown that for people who are currently sedentary, engaging in just four minutes of vigorous exercise a day can slash the risk of major cardiovascular events by 50 percent.
But regardless of how long you're going to be working out, you'll want to make the most of that time. That's why heart surgeonJeremy London, MD, recently shared the number-one exercise to prevent a heart attack.
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Lower-body strengthening exercises may be the most heart-friendly.
In a new TikTok video, London discusses how leg day at the gym can help prevent a heart attack.
First, he explains that your legs make up 40 to 50 percent of your overall muscle mass. Therefore, it's a high priority to strengthen your lower body to increase your overall muscle volume.
"Higher muscle mass is associated with improved insulin sensitivity and glucose control, which is pivotal in reducing cardiovascular risk," London notes.
To his point, a 2011 study published in The Journal of Clinical Endocrinology & Metabolism found that for every 10 percent increase in muscle mass, participants experienced an 11 percent reduction in insulin resistance and a 12 percent reduction in pre- or overt type 2 diabetes risk.
What does this all have to do with heart attack risk? As the Centers for Disease Control and Prevention (CDC) explains, "Over time, high blood sugar can damage blood vessels and the nerves that control your heart," leading to high blood pressure, heart failure, or heart attack.
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Other ways higher muscle mass protects your heart:
London also notes how increased muscle mass can improve lipid profiles, or the measure of different fats in your bloodstream. This includes lowered triglyceride levels and and higher HDL cholesterol.
"High triglycerides and low HDL ('good') cholesterol or high LDL cholesterol contributes to hardening of the arteries," explains the CDC. When this happens, it becomes harder for blood to flow to the heart, raising the risk of heart attack and stroke.
In addition, London says that "increased muscle mass improves overall vascular function" in three ways.
First, it can increase your blood's level of nitric oxide, a gas produced by the body that relaxes blood vessels, allowing "more blood, oxygen and nutrients to flow through the body to nourish vital organs," states University Hospitals.
Second, muscle mass may help dialate blood vessels, thereby increasing bloodflow. And third, it can reduce oxidative stress, cellular damage that can cause plaque to form in your arteries, notes Cleveland Clinic.
Finally, London says that increasing your overall muscle mass can decrease inflammation in the body, "a key contributor to the risk of heart attack and stroke."
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Studies have proven that leg strength can protect your heart.
London's recommendations aren't without corroborating evidence.
A 2024 study published in the European Journal of Preventive Cardiology concluded that a higher level of quadricep muscle was "strongly" associated with a lower risk of developing heart failure after acute coronary syndrome.
Additionally, research presented in 2023 at the European Society of Cardiology showed that "people with strong legs are less likely to develop heart failure after a heart attack."
